Comparing Nutrients in 1 kilogram Canned Cranberry-orange Relish VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Black Currants	8%	5%	87%

Macro Nutrients

	Canned Cranberry-orange Relish	Black Currants	Recommended Dietary Allowance
Energy	61.4% 1780kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	NA	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	355% 462g	118% 154g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	5.36% 3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Black Currants	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	200% 180mg	2011% 1810mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Black Currants	Recommended Dietary Allowance
Calcium	11% 110mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25% 2mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	14.4% 532g	22% 820g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Cranberry-orange Relish vs Black Currants:

• Raw European Black Currants contain 3 times more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3 times more Vitamin B3 and 10.1 times more Vitamin C than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Cranberry-orange Relish vs Black Currants:

• Canned Cranberry-orange Relish has 16 times more Sodium than Raw European Black Currants.
• While Raw European Black Currants contain 5 times more Calcium, 2.2 times more Copper, 7.7 times more Iron, 6 times more Magnesium, 7.4 times more Phosphorus, 8.5 times more Potassium and 1.5 times more Water than Canned Cranberry-orange Relish.

Comparison of macro-nutrients per 1 kilogram:

• Canned Cranberry-orange Relish has 2.8 times more Energy and 3 times more Carbohydrate than Raw European Black Currants.
• While Raw European Black Currants contain 4.7 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Raw European Black Currants have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.